One Week Leg Day Program (Equipment and No Equipment version)

Dec 16, 2020

 by Karina Wait

Lacking motivation to workout? Struggling to find a routine? Or just looking for a workout? You're not alone. I know many of you are working out from home and don't have access to a gym. This can make working out stressful if you're unsure of what to do. Well, read below for a full week leg workout from our 30 Day Glute Guide. Depending on available equipment, you can do movements with equipment or without equipment. 

Day 1

  1. Hip Thrust: 3 sets of 10 reps with a 5-second pause at the top. (Rest 30 seconds between sets) 
    • Can use a weight, if available. Lay on top of the pelvis. 
  2. Superset Movements (rest 30s between movements) 
    • Side-Lying Clam Shell: 2 sets of 30 repetitions

    • Side-Lying Hip Abduction: 2 sets of 30 repetitions (can use bench, table, coach if available)
  3. Superset all 3 Movements (Tri-Set). (Rest 30 seconds between sets)
    • Quadruped Fire Hydrant: 2 sets of 25 repetitions 
    • Quadruped Hip Extension: 2 sets of 25 repetitions 
    • Reverse Hyper on couch/table: 2 sets of 30 seconds work with a 1-second pause at the top of each repetition


Day 2: Rest 

Day 3

  1. Floor Hamstring Curls: 2 sets of 5 reps with a 5-10 second lower. (You can drop your butt on the floor, if needed at the bottom of the movement and then lift it back up when re-bending legs)
  2. Superset Movements (30-60s between sets)
    • Elevated Straight Leg Lifts : 3 sets of 30 seconds 
    • Seated Bent Knee Good Morning: 3 sets of 30 seconds
  3. Nordic Hamstring Curl: 1 set of AMRAP (as many reps as possible with GOOD FORM)

Day 4: Rest

Day 5

  1. Air Squats (if have weight, you can use it)- 2 sets x AMRAP (as many reps as possible) in 60 seconds
  2. Front Foot Elevated Split Squat (can use weights): 1 set 
    • How to perform: 20s fast, 20s hold at the bottom, 20s slow reps (go for 3 minutes)
      Rest 90s then repeat on the other leg
  3. Frog Pump: 3 sets of 60 seconds (rest 30 seconds between sets)